Constipation

  • It is common, and usually habit-driven, not a sign of deficiency.

  • Start with consistency, timing, and fluids. Use products sparingly and deliberately. More force rarely leads to better regularity.

  • Less, done consistently, works better

What Constipation Feels Like

  • Fewer than regular bowel movements (typically < 3 times per week)

  • Hard or dry stools

  • Straining or prolonged time on the toilet

  • Feeling “not fully emptied”

Common Constipation Pattern

  • Bowel habits

    • Ignoring the urge to go

    • Irregular schedules

    • Rushing or insufficient time

  • Fluid intake

    • Inadequate hydration (30-35ml per kg of body weight per day)

    • High caffeine or alcohol relative to fluids

  • Diet composition

    • Low overall fibre intake (<15g per day)

    • Sudden increases in fibre

    • Low food volume during dieting

  • Supplements and foods

    • High-dose calcium or iron

    • Excessive protein with insufficient fibre of fluids

    • Aggressive fibre products taken inconsistently

What Constipation Is About

(Most common -> Least common)

Myths

  • Constipation means you are fibre-deficient

    • Many people worsen constipation by adding fibre too quickly or in excessive doses

  • Daily laxatives are harmless

    • Regular stimulant laxatives can reduce natural bowel responsiveness over time

  • More fibre is always better

    • Fibre only helps when dose, fluid, and timing are app

Suggested Solutions

  • Try this first (not buying)

    • Respond to the urge to go; don’t delay habitually

    • Allow sufficient, unrushed time

    • Establish a consistent daily window (often after meals)

    • Increase daily movement, even light walking

    • Ensure adequate fluid intake relative to diet

    For many people , these steps alone improve regularity.

  • When products may help (optional)

    • Bowel movements remain infrequent despite consistent habits

    • Diet is constrained (e.g. dieting, travel)

    • Fibre intake is genuinely low and difficult to correct with food

Specific Products

(targeted to common causes)

Products are not universal fixes. Each product below is suggested to address a specific, common cause of constipation. If the cause does not apply, the product should not be used.

Low or Inconsistent Fibre Intake

Insufficient stool bulk

Signs: Small, hard stools. Generally low intake of vegetables, fruits, or whole foods

Product: Psyllium or single-ingredient fibre

Usage: Start very low (2-3g), increase slowly (up to 3-5g). Do not exceed 7g per day

View Psyllium Products

Slow Transit / Incomplete Evacuation

Reduced bowel motility

Signs: Stool frequency is low despite adequate fibre. Sensation of incomplete emptying. Worsen with stress

Product: Magnesium citrate (osmotic, low dose)

Usage: 100-200mg in the evening. Increase cautiously only if needed. Not for long-term daily use

*Avoid if diarrhea or cramping occurs

View Magnesium Citrate Products

Commonly used but often counterproductive:

  • Stimulant laxatives (senna, bisacodyl)

  • High-dose magnesium daily

  • Multi-ingredient “detox” blends

  • Aggressive fibre loading